9 Targeted Tricep Exercises for Amazing Beautiful Arms

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Winter is gone, spring has come, and summer will just be around the corner! Time to get rid of those thick coats and long-sleeved shirts. If you’re just like other individuals, wearing a top with no or short sleeves can be uncomfortable. Why not, it means you’ll have to bare your arms, and yes, we understand if you say they’re not in shape.

The triceps brachii muscles or literally the three-headed arm muscle is responsible for straightening the arm. No matter the reason for incorporating some triceps exercises in your workout, the list of wonderful moves below are sure to help you tone your arms.

Many, if not all, of the exercises here also involve the shoulders and back, so you can be sure to build the strength of your shoulders and back muscles as you go on as well.

1. Triceps Push-ups

Usually used in yoga and Pilates, the triceps push-up is a push-up variation that gives special focus on the triceps while also involving the shoulders and chest muscles. If you want to get the most out of push-ups, this variation is the way to go.

How to do:

Begin in a full or half push-up position. Make sure your arms are directly under your shoulders.

Bend your elbows and lower your chest while keeping a straight spine and tight abdominals. Keep your elbows near to the ribcage and pointing at the back instead of your sides.

Press your body back up to complete a rep.

Do three sets of 12 reps.

2. Triceps Side Push-ups

Another modification of push-ups that specifically target the triceps is the triceps side push-ups. This exercise helps in toning your upper arms, as well as the shoulder and back. Unlike some variations, this move doesn’t need weights.

How to do:

Lie on the right side with your left foot on top of the right and your left arm’s palm flat on the ground. Wrap your right arm around your waist.

Hold the position of a few seconds, then lower your body to complete a rep.

Do three sets of 10 reps. Repeat on the other side.

3. Kneeling Triceps Taps

If you’re having a hard time with triceps push-ups, you can count on the kneeling triceps taps to build your triceps muscle. Don’t be so lax though, as numerous reps can also burn your arms.

How to do:

Get down on all fours with your elbows bent, touching the floor, and positioned beneath the shoulders. Rest your palms on the floor.

Brace abs tightly and press up towards the ceiling, extending your elbows. This completes a rep.

Do three sets of 20 reps. If you think this is way too easy, you can modify it by bringing your knees a little away from your arms.

4. Triceps Dips

Requiring no other special equipment aside from the edge of a chair, couch, or desk, triceps dips are an effective way to target your arm muscles. You can perform this exercise even in the office during break time or at home when you feel like it.

How to do:

Start by sitting at the edge of any stable surface. Place your hands on the edge outside your hips.

Begin to lift your hips as you walk slightly out. Make sure to keep the hips close to the edge. The further you walk away, the more challenging this exercise will be.

Bend your elbows and slowly lower your hips toward the ground until your arms are at a 90-degree angle.

To complete a rep, extend your arms and press your body back up.

Do three sets of 15 reps.

5. Bodyweight Triceps Press

The bodyweight triceps press doesn’t require any equipment and builds the strength of your triceps and abs. If dips are too hard for you, this exercise is a wonderful alternative.

How to do:

Start on a sitting position with your legs in front, knees bent, and feet flat on the ground.

Place your hands on the floor with palms down. Lean back on your elbows so that they are in contact with the floor and your shoulders are directly above the elbows.

Feel the tightness in your abs. Extend your elbows and press your upper body up into a seated position.

To complete a rep, bend your elbows and lower your arms and upper body back to the ground.

Do three sets of 20 reps.

6. Close Grip Chest Press

The close grip chest press is like the triceps push-up, but upside down. This exercise is great for strengthening the arms as a preparation for harder moves like triceps dips and push-ups. You’ll need a bar or weight to perform the close grip chest press.

How to do:

Lie on the ground or weight bench. Bend your knees and keep your feet flat on the mat.

Hold the dumbbells with your palms facing up.

Bend elbows to form a 90-degree angle with your arms and start to press the weight up.

Do three sets of 15 reps.

7. Single-arm Triceps Kickbacks

There can be many variations of and angles for triceps kickbacks, and one of which is done while you’re on all fours. Such position encourages you to keep a flat back, thereby targeting not only your triceps but also the muscles of the back.

How to do:

Get down on all fours with one palm flat on the floor and the other holding a dumbbell.

Bend the arm holding a dumbbell by the elbow so that the elbow is by the side of the ribcage.

Keep your upper arm still and extend the elbow to bring the weight toward the hip. Don’t swing the weight.

Return the elbow to its bent position to complete a rep.

Do three sets of 15 reps. Repeat on the other side.

8. Overhead Triceps Extensions

Triceps extensions have many variations. To bring more emphasis to your triceps, we’re going to do the version that requires the use of a dumbbell. This variation is great for trying heavier weights.

How to do:

Stand with your feet slightly wider than the hips.

Hold a dumbbell on the right hand and extend it overhead, your palm facing away from the body. Use the left hand to support the right elbow.

Bend your right elbow to lower the dumbbell in front of your head and towards the left shoulder.

To complete a rep, extend your arm back up.

Do three sets of 12 reps. Repeat on the other side.

9. Bent Over Row

Engaging your upper arm, shoulders, core, and back muscles, the bent over row is an effective exercise that requires a barbell.

How to do:

Get a barbell, making sure you keep your hands shoulder-distance apart.

Start to pull the barbell up to your chest. You should feel the tightness in your core.

Hold the position for a few seconds, then return to the starting position to complete a rep.

Do three sets of 10 reps.

Toned triceps have always been an issue to fitness-conscious people, especially women. That’s why when it comes to working out, it is a great idea to add exercises that target the triceps. Have you tried these moves yet? Incorporate them into your workout plans and begin to see amazing beautiful arms!

About The Author

Hi! I'm Shiela, "little fingers hoping to change the world". I'm here to write some cool stuff about my journey as a human being. In boring days, I either hit the gym or stay in bed. I enjoy (very) short walks and discussions about travel, music, and fitness.